Wafer vs. Puff pastry — In-Depth Nutrition Comparison

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How are wafer and puff pastry different?

Wafer is richer in copper, iron, phosphorus, carbs, and magnesium, while puff pastry is higher in fats, selenium, vitamin K, and vitamin B1.
Wafer covers your daily need for copper 39% more than puff pastry.
Wafer contains 3 times more magnesium than puff pastry. Wafer contains 53mg of magnesium, while puff pastry contains 16mg.
Puff pastry is lower in sodium.

Cookies, chocolate wafers and Puff pastry, frozen, ready-to-bake, baked types were used in this article.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Wafer

Puff pastry

Contains more MagnesiumMagnesium	+231.3%
Contains more CalciumCalcium	+210%
Contains more PotassiumPotassium	+238.7%
Contains more IronIron	+54.2%
Contains more CopperCopper	+302.6%
Contains more ZincZinc	+101.9%
Contains more PhosphorusPhosphorus	+120%
Contains more ManganeseManganese	+40.6%

Contains less SodiumSodium	-56.4%
Contains more SeleniumSelenium	+329.8%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Wafer

Puff pastry

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+30.9%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+168.4%
Contains more Vitamin B12Vitamin B12	+∞%

Contains more Vitamin B1Vitamin B1	+59.1%
Contains more Vitamin B3Vitamin B3	+33%
Contains more Vitamin KVitamin K	+579.2%
Contains more FolateFolate	+17%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.258mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	4.153g	22.228g	121%
Copper	0.463mg	0.115mg	39%
Fats	14.2g	38.5g	37%
Selenium	5.7µg	24.5µg	34%
Iron	4.01mg	2.6mg	18%
Sodium	580mg	253mg	14%
Vitamin K	2.4µg	16.3µg	12%
Phosphorus	132mg	60mg	10%
Vitamin B1	0.203mg	0.323mg	10%
Monounsaturated fat	4.865g	8.828g	10%
Carbs	72.7g	45.7g	9%
Magnesium	53mg	16mg	9%
Manganese	0.696mg	0.495mg	9%
Fiber	3.4g	1.5g	8%
Vitamin B5	0.381mg	0mg	8%
Calories	433kcal	558kcal	6%
Vitamin B3	2.858mg	3.8mg	6%
Saturated fat	4.241g	5.502g	6%
Zinc	1.09mg	0.54mg	5%
Potassium	210mg	62mg	4%
Vitamin B12	0.09µg	0µg	4%
Caffeine	10mg	0mg	3%
Protein	6.6g	7.4g	2%
Calcium	31mg	10mg	2%
Vitamin B6	0.051mg	0.019mg	2%
Folate	47µg	55µg	2%
Cholesterol	2mg	0mg	1%
Vitamin E	0.72mg	0.55mg	1%
Vitamin B2	0.266mg	0.258mg	1%
Choline	14.3mg	6.2mg	1%
Protein per 100 calories	1.5g	1.3g	N/A
Calories per 10 g protein	656kcal	754kcal	N/A
Weight per 100 calories	23g	18g	N/A
Unsaturated / Saturated Fat ratio	2.1	5.6	N/A
Net carbs	69.3g	44.2g	N/A
Sugar	37.43g	0.75g	N/A
Vitamin A	3µg	0µg	0%
Tryptophan	0.096mg	0.086mg	0%
Threonine	0.22mg	0.198mg	0%
Isoleucine	0.261mg	0.275mg	0%
Leucine	0.447mg	0.514mg	0%
Lysine	0.281mg	0.144mg	0%
Methionine	0.105mg	0.131mg	0%
Phenylalanine	0.308mg	0.367mg	0%
Valine	0.323mg	0.312mg	0%
Histidine	0.128mg	0.158mg	0%
Omega-3 (EPA)	0.003g	0g	N/A
Omega-3 (DHA)	0.002g	0g	N/A